Internal Rotation with Band

A beginner strength exercise for the shoulders, done with a resistance band.

Internal Rotation with Band: finishing position

Main muscles: Shoulders
Equipment: Resistance band
Level: Beginner
Type: Isolation

How to do the Internal Rotation with Band

Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
Continue as far as you are able, pause, and then return to the starting position.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Internal Rotation with Band

Questions

What muscles does the Internal Rotation with Band work?

Mainly the shoulders.

Is the Internal Rotation with Band good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Internal Rotation with Band?

Good alternatives that train the shoulders: Band Pull Apart, Lateral Raise - With Bands, Back Flyes - With Bands or External Rotation with Band.

How many sets and reps of the Internal Rotation with Band should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).